When is the best time to wake up. You should sleep to wake up easily.
In the morning, when you wake up - for many people, this is an almost impossible task. When you rise up in a bed, it turns into a creep rather than a feeling of cheerfulness and freshness, weakness, drowsiness. How easy to wake up in the morning - such a problem applies to many people. Some tips to learn how to wake up easily and quickly in the morning.
Your favorite methods should always be followed in the morning. Develop the right morning ritual. "Instead of preparing the body for awakening, we're going in the opposite direction." Our smartphone became our right-hand personal assistant. He has been accompanying us from the very first moment of the day, because one of his many functions is used as an alarm clock. Classical music, whether nature or the success of the moment, warns us to start the day.
However, there are two ways to set the alarm; Just in time or 5 minute intervals in the previous hour and a half hours. Juan José Ortega, vice president of the Spanish Sleep Association, confirmed this. The key used to delay the alarm or delay is related to sleep inertia. This is the state of drowsiness and orientation when we suddenly wake up after a deep sleep.
Check your health. Perhaps the feeling of morning sleep is a symptom of certain diseases or the absence of vitamins and important trace elements: group B vitamins, routine, vitamin D, iodine. Check your thyroid function - many endocrine diseases cause drowsiness. In men, drowsiness is one of the symptoms of prostatitis.
Biological clocks can be changed by delaying an alarm because we are somehow deceiving an internal alarm. That explains Ortega. Our bodies are ready to wake up two hours before. First, the lowest peak at body temperature is reached; then melatonin drops to its lowest level at eight o'clock in the morning, and cortisol rises.
Rosenberg points out on the website that delaying anxiety has two negative effects. The extra sleep was torn apart which was ultimately of poor quality. It also encourages the body to enter a new sleep cycle, not having enough time to complete it. Therefore, it can cause constant drowsiness throughout the day.
Forget about the disease of this century - chronic fatigue syndrome. In addition to drowsiness, it is characterized by depression, apathy and a feeling of weakness. Drowsiness is one of the symptoms of vegetative-vascular dystonia, herpes infections, hormonal deterioration in the body. In some cases, drowsiness is the first sign of cardiovascular disease.
It also slows the ability to make decisions throughout the day, whoever does this; Memory deterioration is observed and overall performance is degraded. As a result, this second alarm can make you feel more tired.
Experts say that although the alarm is just in time, experts aren't a great option either. This is because our brain stops the sleep process, which makes it difficult to launch. Naturally the best way to wake up is the early result of sleep. A simple solution.
To improve health, it is necessary to consult a doctor for hidden diseases, drink a vitamin complex, increase immunity. After the end of the survey, if nothing happens, you will be calm about your health.
Therefore, if we play with this internal alarm that activates our body, the body will notice it at the end of the day. If you can't sleep earlier, beep for the first time and forget the snooze button. Learning to use takes less time than necessary for installation. It may also show vibration or notifications, but this will only work for those who have a very light sleep.
Among the applications that offer interesting alternatives to awakening, we find among other things. It offers many options, like a Swiss Army knife: it controls sleep cycles, deep sleep analysis and even shows graphs with a ratchet detector; and also brings enough alarm sounds.
Consider sleep hygiene.
When you deepen and calm your sleep, your body heals. Here are some tips on how easy and easy it is to get up in the morning:
Arrange the best conditions for sleep: take a flat or orthopedic pillow, choose a comfortable orthopedic bed for you.
During sleep, make sure there is no light in the room or other sounds. If this is not possible, buy a sleeping mask and earplugs.
Remove the TV and laptop from the bedroom - the bed should only be used for sleeping. There shouldn't be any provocative factor in the room, so you couldn't tell yourself - now I'll just look at the email and I'll sleep right away.
To saturate with oxygen, it is necessary to ventilate the bedroom before going to bed.
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The latter is quite original: birds, waves, storms or different sounds to wake up quietly. Since the developers knew that many people had turned off the alarm and had been sleeping for a while, the developers developed an option to allow people to answer a math problem, count sheep, or shake the phone to hang up.
No cost, but some features are offered for a few weeks for testing and you will need to pay. Slide your finger across the screen to set the clock, it's very original and simple. During the alarm, it makes its own sounds and offers the opportunity to solve a math problem, shake the smartphone, draw a picture on the screen or play a game to turn it off. And this is another interesting feature: the ability to synchronize an alarm with other devices.
Your sleep speed
Determine your sleep rate. The average person sleeps on average 7-9 hours. Lack of sleep is also harmful as peresyp. If you do not get enough of your sleep speed, you will accumulate sleepiness, lack of concentration, sleepiness during the day and weekday during the weekend.
It is not unnecessary to determine whether it is an owl or a piggy. Bushes are easier to survive, naturally they are better adapted to early climbing. In life there are not many biological owls - only 2-3 cases per 1000. All people who see themselves as owls are simply unorganized larvae. It is important to return to normal.
So, if you don't wake up with your smartphone, the tablet will start playing. Do not leave two sets on the bedside table. If one of these life coincidences does not have the Internet at the specified time, a ringing tone is heard. The application should perform the registers, which are the first actions a person makes on waking up, and then as he closes it. Don't go to sleep and go to sleep, because the app is smart enough to perform deception.
You can also set a specific time so that the alarm can be turned off so that it rings again after a while. Talking about delaying a signal is an audible alarm. Not only do you disable it using specific commands, but also install it without going to bed or installing at any time of the day. But it also answers other questions, for example, what time. You can even turn on your smartphone's flashlight to go home on these dark winter mornings.
If you are accustomed to going to bed 1 and need to go to bed 7 and this is not enough sleep time, first at 12:00 and then at 11 o'clock you need to transfer the time to fall asleep. If unusual times cause difficulties with falling asleep, you can use a weak natural sleeping pill - a hormone. sleep like melatonin. Used to fall asleep causes mild drowsiness. In the morning after taking melatonin does not feel weakness and drowsiness, does not addictive.
Another interesting thing is that when you get up, you can download a few sounds to avoid listening to it. It comes in several languages and is free of charge. To this end, it has developed several obstacles that will not allow easy deactivation of the alarm.
Or at least when the user is reached, he is already completely awake. You'll need to solve a few logical games, scan barcodes, or take photos of places to remove them. It's good they're not always the same, because there are 9 games and 5 difficulty levels that will be returned to make it difficult to shut down.
Sleep cycles
However, sometimes after 8 hours of sleep, you are completely incapable of broken, exhausted and active life activity. Why is this happening?
A person's sleep takes about an hour and a half each. Each cycle is divided into slow and fast stages. The slow phase is a deep sleep, which is particularly important for the healing of the body. The REM sleep phase or rapid eye movement phase is a more superficial sleep in which a person's intellectual abilities are restored. From the beginning of the cycle, in the morning, asleep takes longer than a slow sleep time, the fast sleep phase begins to dominate.
This enforces the ability to add default sounds or music you want and voice notification. Puzzle Polish Clock: This Polish application specializes in options to wake up a user yes or yes. You can use the option to solve puzzles, memory games, or other mini-games to turn off the alarm and not fall asleep. In addition, it provides information about the appropriate time to sleep, depending on when the alarm is set.
It's free, but it has ads. It offers games and many other options to turn off the alarm; for example, the ability to choose between various animated characters or famous images to alert you when it's time to get up. The characters become a kind of virtual animal that must be visited daily. It also earns points for completed missions. The interface is very original, pointing to the public funny lover. Even if the person falls asleep again, the application will continue to run until the battery runs out.
When awakened at a slow sleep, it awakens very hard with a feeling of drowsiness and weakness. From the fast phase of sleep, one person gets out very easily. Therefore, to wake up easily, you need to do this during the fast sleep phase.
When you need to fall asleep to wake up properly
Previously, official medicine thought it was beneficial to fall asleep by 12 o'clock at night, the most useful sleep before 12 o'clock at night. In Ayurveda, the period from 22 to 24 in the evening is taken into account when the body is completely restored. That is, in order to be fresh and fresh in the morning, one has to sleep healthy at 22 pm.
If the most controversial option is on, it is impossible to fall asleep: take a snapshot of the last recorded location to turn off the alarm. Therefore, you should go to the same place when the sound starts playing and creates another picture. If it only matches, the alarm goes off. Until then it will be impossible to fall asleep.
The main suggestion made by most users: it usually takes a picture of the bathroom, the first place to visit when getting up. Of course, this is not the only way to awaken: it is also possible for a mathematical problem to tremble and solve. Origin South Korea, is free, but has ads.
The modern method for calculating optimal sleep and wake-up time supports these settings. So, if you get the average sleep time needed to restore a person's body, the time and cyclicity of melatonin production is easy to calculate, then the optimal time to fall asleep.
If we take the average duration of a cycle within one and a half hours and in 6-8 hours, on average, a person sleeps 4-5 sleep cycles. How easy is it to wake up in the morning? To do this, you must wake up quickly in the sleep phase. The REM sleep phase lasts about 15-20 minutes from the whole cycle. So, if you wake up in the middle of a cycle, then you will just be in the slow phase of sleep and you will feel sleepy, angry and angry. What is the best time to wake up to easily wake up? If the end of sleep is between cycles, there is a sense of vitality and freshness, even if you need to wake up early.
For hypertrophy, in the afternoon
Dr. In Lopez Chicharro's blog, this issue has been repeatedly discussed in various situations. In one of his speeches, he addressed the issues studied at 8 am or 6 am. The results showed a decrease in cortisol levels before and after training during daily training. The rate of myognosis before exercise was higher in the afternoon.
Other researchers support the theory that afternoon training can help maximize muscle gain. Phyllis Zee believes that the best time to exercise will be the highest level of muscle strength after lunch. It's hard to suffer, and that's when we're most alert. Most studies show that the power is at a low point in the morning and gradually increases until it rises during the day.
How to wake up at the right time in the morning? Based on this data, several calculators have been developed to calculate bed time. However, you must take into account that these calculators calculate the sleep time. So a person needs 15 minutes to fall asleep. Therefore, according to the calculated time, you must lie down 15 minutes before you can stay asleep.
The muscle has its own biological clock that must necessarily come together with the rest of the body. The muscles move according to their own circadian rhythms, a kind of internal clock that controls and controls our sleep rhythms. This means that the body reacts differently when exercising at different times of the day, depending on when the day is light or dark. You have to consider your chronotype: there are people who want to get up early and practice in the morning, others prefer to get up later and practice at the end of the day.
Life piracy will help wake up at the right stage early in the morning
Depending on the volume, a normal alarm clock can, of course, awaken a person at any stage of sleep. Although everyone had at least once, in the morning, he found himself wondering how he dreamed in a dream, he managed to skip all the passwords and completely shut down five alarms. During the fast phase of a person's sleep, light sounds may wake up.
Best to find the moment.
The truth is that the vast majority of people are subject to certain tasks that do not allow them to train at any time, so they need to do their preferred physical exercise when they leave work or take place at noon. The main result, therefore, is to find the moment where the hustle and bustle of everyday life allows you to train, and if you could, the moment you feel more energetic. technology and make it possible.
Sports bracelet
Interested people probably welcomed such a gadget as a fitness bracelet with a built-in sleep sensor. The sports bracelet cannot calculate sleep stages, but it can analyze sleep quality. It is characterized by slowing of cardiac activity for the slow sleep phase, breathing becomes more superficial, pressure decreases. In the fast phase of sleep, all indications vary, in addition, in the fast phase a person shows muscle activity. The bracelet extracts and analyzes all these readings.
You almost don't open your eyes and put them off. Turn it on again and again and stay in the process until you decide to wake up. Because it's so hard to wake up in the morning, mobile apps that promise to wake up in the best sleep cycle turn into fire.
They use the accelerometer of the smartphone to detect motion in bed during sleep. This is a device usually used in the form of a watch. These applications use the same principle that you do not move or intervene very little, as in a deep sleep. Ja Sonja Togeiro, expert at the Sleep Institute in São Paulo, says.
A sound sensor with ultra-sensitive sound recording sensors keeps a person's record while sleeping. The more movement and activity, the more likely you are to be in the active fast phase. A speedometer and a heart rate monitor are also included in the fitness bracelet.
The main function of the convenience of the smart alarm clock is to monitor the start of the fast sleep phase when the body is ready to wake up. The wake-up time in this alarm clock can be placed within a half-hour interval at which the body must wake up. Initially, the alarm at the start of the fast phase, the body-waking front light, gives a silent, vibrating signal, and after a while, when the body is ready to wake up - it gives the main vibrating signal.
Sleep trackers on the phone
The creators of the software for smartphones have long turned phones into everything possible, including sleep sensors. Today, more than 50 apps are sold in the Apple Store and Android Market, all using accelerometers built into the smartphone. All applications work roughly the same way. With a built-in application, a smartphone should be placed on a pillow next to the head of the sleeping person. The built-in motion sensor analyzes all movements of a person during sleep, thus distinguishing the deep sleep phase from the fast active.
However, these applications have drawbacks:
If 2 people are sleeping in a bed or the cat is sleeping, they give the wrong signal;
the smartphone battery may increase up to 80% during the night.
How can you help yourself?
I mean, you woke up in time, but you need more help to get out of sleep. It is especially important to create the right mood in the first 5 minutes after waking:
When you wake up, consider something very pleasant and motivating: 1 minute: buy a car, a nearby holiday or just loved one;
2 minutes - lie to the right in bed: it helps the muscles correct and enrich them with oxygen;
3 minutes - rub his head, his ears;
4 minutes - Sit on the bed and drink a glass of water in the evening near the bed. The body becomes dehydrated overnight and this helps to return to its normal state. However, it can be replaced with water, tea, cola, coffee depending on your preference. Good orange juice brakes;
5 minutes - stand up and open the window - allow fresh air to fill the room while doing morning hygiene.
What else will help you to wake up easily in the morning and stand up? Take a night light with a timer and rotate the lamp 10-15 minutes before the targeted wake up. If the room is bright, it will be easy to get up. Turning the TV into a timer on the news channel or turning the timer in the music center on unpleasant, scary music can also have a positive effect on waking up. Melodies need to be changed, because within 2 weeks the brain is getting used to them.
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